WHITEBOARD – 18 February 2013

Workload:

Build up to a heavy single in the following barbell complex:

A1. Build to a 1 rep Power Clean Max

*If you feel good go for a PR, Deload to 80% and hit the following for 4 sets:

A2. 2 Power Cleans

Then:

21-15-9

Deadlift -80% your max Power clean load
Chin-ups (Deadhang)

Then:

Row 2000m 

Notes:  Go for a PR if you have it in you.  Have fun.

Advertisements
Comments
2 Responses to “WHITEBOARD – 18 February 2013”
  1. Power Clean: 225, 255, 270, 285, 302 (PR) , 305 (PR)
    Power Cleanx2 + Power Jerk: 275, 280
    Clean Pulls: 345×3, 365×3, 385×3
    Good Mornings: 135x8rx3s
    Chin-ups w/50lbs 3rx5s

  2. dedikdrfc says:

    Power Clean Work:
    worked up to 245. Failed on 255 twice. I was also in chucks.

    Deload: 200

    1 mile jog: this was to knock the cobwebs off the lungs after a week of being sick. was happy that i was able to dig through it.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

%d bloggers like this: